– Strength: Take 8-10 sets and build to a max Push Press. Be careful not to “redip” once you get closer to max loads. Try to beat your current 1RM by 5#s only and have a plan in place to make logical jumps in weight.

– Metcon: We are looking at roughly 2:30-3 minutes of work each set. You should be able to maintain around 80% effort for the duration. Keep track of all your splits.